IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness Find Us on Facebook! Follow Us on Twitter! Follow Us on Twitter! Ad Space Available
Register FAQ Members List Social Groups Calendar Search Today's Posts Mark Forums Read
Go Back   IllPumpYouUp.com - Bodybuilding, Powerlifting, & Fitness > Training and Exercise > Training and Diet Blogs
Reload this Page BIG ALS BIG WORKOUT
Training and Diet Blogs Post your journal to help you keep track of your progress and goals. Receive support, suggestions, and guidance from other members.

Reply
 
Thread Tools Display Modes
BIG ALS BIG WORKOUT
(#1)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default BIG ALS BIG WORKOUT - 02-19-2014, 12:16 PM

Alright then guys ive kept a journal now and vlogs youtube.com/houseofdevlin for a while so ill share with you the last week and a bit all together then update every day.

today i did chest with front delts. Loads of reps!! Beast mode

FLAT BENCH PRESS
60KG warmup
100KG 21rep
100KG 17rep
107.5kg 13rep

Standing military press

60kg 3set 16rep

So this is in my lightphase which ive ended now. Currently in my medium phase here is my youtube vlog of my targets. I release a new vlog every friday summarising my week of workouts

Reply With Quote
(#2)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:17 PM

So on the 22/12 i did chest and abs you can see me talk about this on youtube.com/houseofdevlin

Flat bench

150kg 3sets of 3rep
120kg 11rep
120kg 10rep
120kg 7rep
100kg 20rep

FRENCH PRESS

TRICEP PUSH DOWNS

ABS
Reply With Quote
(#3)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:18 PM

So trained deadlift today with loads of reps.

So after warming up i did

Deadlift

160kg 20rep
160kg 15rep

BICEPS
TRICEPs
Reply With Quote
(#4)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:18 PM

So first day after crimbo and i trained CHEST AND TRICEPS

BENCH PRESS

100kg 20rep
140kg 1rep
140kg 3sets 4rep

BICEP CURLS STRAIGHT OLYPIC BAR

60KG 6SETS OF 10REPS
Reply With Quote
(#5)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:19 PM

Mega leg day!!

Love squatting

SQUAT

Nice and simple 140kg 20rep

LEG EXTENSION

2 MILE RUN

Reply With Quote
(#6)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:19 PM

CHEST AND BICEPS

CHEST FLAT BENCH
100kg 23rep
60kg 40rep
60kg 37rep

BICEP CURLS AND PEC DEC
Reply With Quote
(#7)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:20 PM

DEADLIFT

So i warmed up on 60kg 100kg 130kg and then 160kg and then started my working sets ob

200kg 8rep
220kg 2rep

PRONE HYPEREXTENSION
SIDE TORSO EXTENSIONS
ABS
Reply With Quote
(#8)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:20 PM

Shoulders and a wee bit of biceps

SEATED MILITARY PRESS
WARMUP
40kg
60KG
100KG
110KG

WORKING SET
120KG FAIL LOL
100KG 6REP
100KG 5REP

BICEP CURL (OLYMPIC BAR)

60kg 8rep
80kg 8rep
100kg 8rep
120kg 1rep

SEATED DUMBELL CURLS
20KG EACH ARM 20REPS EACH ARM

SEATED HAMMER CURLS
24KG 16rep
28KG 12rep
__________________
Reply With Quote
(#9)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:21 PM

Leg day!!

Squat
warmup
60kg
100kg
140kg

working set
160kg 12 rep

core and abs
leg extensions
leg curls
Reply With Quote
(#10)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:21 PM

SHRUGS/TRAPS

SO I BELIEVE MYSELF TO BE THE KING OF TRAPS FOR A MORE INSIGHTFUL REASON WHY WATCH MY VIDS AT YOUTUBE.COM/HOUSEOFDEVLIN

SHRUGS
warmup
70kg 6reps
120kg 6reps
170kg 6reps
220kg 6rep
270kg 6rep
300kg 6rep

WORKING SET
320kg 23rep
350kg 5rep
220kg 40rep

CORE AND ABS

Reply With Quote
(#11)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:22 PM

ANOTHER LEG DAY

Again i talk about this on my latest vlig visit it here: youtube.com/watch?v=o9VP56s70ig&feature=youtube_gdata_player

SQUAT
WARMUP
80KG
100KG
140KG
160KG

WORKING SET
180KG 6REP

LEG EXTENSIONS - SINGLE AND DOUBLE LEGGED
SINGLE LEGGED LEG PRESS

Reply With Quote
(#12)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:22 PM

MEDIUM PHASE CHEST

FLAT BENCH PRESS
120kg 3 sets 8reps pausing the last rep on each set

TRICEP PUSH DOWNS
8SETS 16REPS
Reply With Quote
(#13)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:23 PM

So today was a great day to DEADLIFT

So DEADLIFT

Warmup
60kg
110kg
160kg

Working set
200kg 8rep

LAT PULL DOWNS
12 SETS 8REP
Reply With Quote
(#14)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:23 PM

So i took yesterday off to rest my body. Felt a lil bit battered and bruised. Still felt a lil tired today so decided an easy chest and bicep workout was the way forward. Here is what i did

CHEST FLAT BENCH PRESS
WARMUP
60KG
100KG
140KG

WORKING SETS
160KG 2REP
120KG 12REP
120KG 8REP

BICEP CURL (OLYMPIC BAR)
60KG 8REP
100KG 6REP

SWIMMING
1 LAP AS FAST AS POSS
Reply With Quote
(#15)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:24 PM

Lol so i know recently ive been saying this a lot recently but yet again i feel battered and bruised today a wee bit on the tired side. But luckily for me my inspiration was there as i got to the gym - my dad! What a beast!!! Anyway he told me he squated and got 6reps on 180kg. So tired or not there was only one thing left to do SQUAT!!

SQUAT
WARMUP
60KG 3REP
100KG 3 REP
140KG 1REP

WORKING SET
180KG 10REP

WOOP WOOP GINGER POWER!!!

so a great last set but must admit was so tired afterwards lol that that was the end of my workout.
__________________
Reply With Quote
(#16)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:25 PM

So today i went to nanars boxing gym in bartly green birmingham. I went there so i could film my workout and share it with you

So at a different gym this is a bit like being on the road - training in unfamilat surroundings and different equipment. As a result i wasnt at 100% form today but still well on track.

Here is how it went.

DEADLIFT
WARMUP
60KG
100KG
140KG
180KG

WORKING SET
200KG 6REP

SHRUGS
160KG 20REP
160KG 45REP

LAT PULL DOWNS
sets of 10rep 4 rep on full stack

RHOMBOID PULLS

BICEP CURLS
60KG 6REP
100KG 3REP

Reply With Quote
(#17)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:26 PM

So last week whilst filming my deadlift workout for youtube (video available next week at www.youtube.com/houseofdevlin) my old back injury was aggravated and still hurts even now ... so as a result i was tempted to shy away from squats today to allow my lower back to rest.. but i say NO REST FOR THE MIGHTY! So squats is what i began on lol

SQUAT
WARMUP
60KG
100KG
140KG

WORKING SET
170KG(374LB) 5REP
170KG 5REP
170KG 5REP

lol so much for taking it easy! 1st set on 170kg was heavy and hard - though ass to the grass depth as always! But the 2nd and 3rd set were so easy.. must have warmed up lol

I followed this with

Leg extension

Leg curls - time i started working mu hamstrings (sets of 35rep about 4sets)

Calf raises

GINGERPOWER!!


Reply With Quote
(#18)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:26 PM

10/2/2014

so today was a day of shoulders! A nice simple routine mainly on olympic bar seated military press

SHOULDERS

SEATED MILITARY PRESS

60KG 3 REP
100KG 5REP
100KG 5REP
100KG 5REP
60KG 16REP
60KG 8REP

FRONT RAISES AND SIDE LATERAL RAISES

PRONE HYPEREXTENSIONS

ABDOMINAL WORK

so overall an easy day
Reply With Quote
(#19)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:27 PM

Leg day - but no squat yet
So my back is still in bad shape so no squat.. but no rest for the mighty! Leg day waits for no man lol

PRONE HYPEREXTENSIONS

CRUNCHES

LEG EXTENSIONS
ascending weight(single and double legged) up to full stack - max weight 100kg 21 reps
then a break down
100kg 4rep
90kg 6rep
80kg 8rep
70kg 10rep

LEG PRESS

LEG CURL
3 sets 50rep

CALF RAISES ON LEGG PRESS - full stack sets of 20reps 3 sets
half stack sets of 50reps 3 sets

ROTARY CALF

PRONE HYPEREXTENSIONS

BOXING

so still trying to heal my back whilst still keeping the strength and muscularity of my legs.
Reply With Quote
(#20)
Old
BigAl is Offline
Member
BigAl is on a distinguished road
 
Posts: 72
Thanks: 1
Thanked 0 Times in 0 Posts
Join Date: Feb 2014
Default 02-19-2014, 12:30 PM

So today i was on the road again at a different gym so i could film my workout. Be sure to check it out at www.youtube.com/houseofdevlin
Today i did chest. It was a lil bit hatd getting used to a thinner bar and lower take off - so not too pleased with what i achieved but here it is



CHEST BENCH PRESS
WARMUP
60KG
100KG
140KG
WORKING SETS
160KG 1REP
120KG 10REP
120KG 8REP
120KG 4REP
so a lil bit off form but not too bad then i did
Peck deck
Incline chest press (machine)
Roman chair sit ups

Reply With Quote
Reply

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is On

Forum Jump



Powered by vBulletin®
Copyright ©2000 - 2019, vBulletin Solutions, Inc.
vBulletin Skin developed by: vBStyles.com